Awesome workout Pete, your dead went up by 5 lbs. from last dead session.
@Vegeta: I wish I could record my workouts man, that'd be pretty cool. But, I don't have a camera. And I think everyone at my gym would think I was being a tool if I had someone recording me lift. hahaha
@Samoan: I know bro, I've been adding 5 more pounds every week. I know it's not a big incrament of change, but it has been adding up like crazy. If everything is in check, I'll be doing 500 pounds by march!!
Last Night was ARMS.
Ok so, there are still sooooooooo many kids doing the new years resolution fad in my gym, which I have no problem with, but considering I was doing Arms last night, you can bet all the curl bars and tricep pushdowns were being occupied by 9880807957 people!!! agghhh!!!
1. Tricep Press: 250: 3,3,3
PR. Almost too heavy, but I managed to get the minimum reps that I like. I'm hoping to get 3 more total reps next week.
2. Tricep Pushdowns: 197.5: 8 200: 8,7
PR. The last two sets were good, but at the end I could feel my right arm doing a little more work than my left. I think it's partly because my stance had my left foot in front and my right in back a little. I think it would be a better idea if I just kept them next to eachother.
3. DB alternating curl: 65: 8,8,8
PR. I REALLY controlled these sets. I could totally feel my biceps working a lot harder on these. They were a bit easeir though because I wasn't pre exhausted from EZ bar curls, because so many noobs were hogging them.
4. EZ bar curl: 120 (not including bar): 5,3,4
PR. Awful. I know it's a new weight, but this felt like a ton of bricks. I think its because I pre exhausted with them DB's. And I really worked my biceps thoroughly with the DB's. I hope I can get more reps next week.
5. DB Hammer curls: 60: 6,6
PR. New exercise for me. It went pretty well. I got a good squeeze. But the last rep on each arm I had to use a bit of momentum which I don't like.
Last night I trained LEGS.
To begin with, My lower back still felt sore from Deadlifts on Friday. My leg's also didn't feel 100% especially my glutes. I'm definitely going to make my Deadlifts just one all out set instead of two. I love doing this exercise for the sheer, intensity and challenge, but it got in the way of my leg workout and I can't have that.
1. Front Squats: 290: 4,5 295: 2.5
PR. I had a spot on the last rep for 295, I couldn't get up by myself, but it was still a good attempt. I'm going to try to do 295 for 3 sets next week.
2. Stiff Legged Dead lifts: 280: 6 285: 6
PR. I used to do these in the reps around 8, but I realized I wanted to go heavier on these. I lowered the reps a tad, added some more weight, and kept the form perfect.
3. Lunges: 225: 6,6
PR. Man was I toasted after these.
4. FST-7 Leg Press: 405: 8 390: 8 350: 8 300: 8,8,8,8
I was exhausted after all this. I did the workout in about an hour and 15 minutes.
hahaha yea they do Vegeta!! No one likes a pancake ass. haha
Last night was CHEST/CALVES/ABS
1. Incline Press: 250: 5,4,3.5
PR for reps. I got two more reps this time, and it felt a lot better on the whole. I'm going to keep this weight for one more week, to really just own it. If I can get 2 more reps I'll be really satisfied.
2. Decline: 240: 4 245: 3,3
PR. The form was good on the 245, but doing 3 reps always makes me nervous, I don't know why. I like to get 4-6. That's ok, I'm going to keep 245 for a week or two more.
3. FST-7 Machine Fly: 232.5: 8,8 167.5: 8,8,8,8,8
I get the best of both worlds on this. I keep it heavy when I'm fresh for the first two sets, and still keep great form and get a good pump. Then I drop the weight down and continue on with my FST-7 protocall.
4. Rope Crunch: 215: 10 217.5: 10 220: 7
PR. I was feeling great on these!! the 220 was tough, but if I start with this weight next time, I feel like I can get 10.
5. Leg raises: 20: 10,8,10
Same reps as last week. This really wasn't great because A. My abs were tired from the crunches and B my legs were still (and still are) toasted from my leg day.
6. Oblique Superset: crunches, and twists to failure.
7. Standing Calf Raises (toes pointed forward): 355: 10 365: 10
PR. 365 was tough, but I made myself get 10.
8 Standing Calf Raises (toes pointed in): 300: 10, 10
PR. I got a GREAT feel from this. I finally have a good mind muscle connection with the outside of my calves.
The gym noobs from New years resolutions were in there, and I had to wait way too long on to do a couple of exercises. I was there for an extra half hour because of them. I have a short temper when it comes to these kids. I'm just counting my blessings that I'm not dieting for a show because there is no doubt in my mind that I would throw a DB at someone's head!!!
Ask and you shall recieve Samoan lol.
My BACK workout was on Friday and my SHOULDER/TRAP/DEADLIFT workout was yesterday (Monday).
1. Underhand BB rows: 275: 8,8,8
PR for reps. I just couldn't get a great feel from this. I got good reps and control, but I just wasn't feeling it like I usually do. I'm going to use this weight for another week.
2. T bar rows: 182.5: 8 185: 8,8
PR. Felt awesome. I was really staying parallel, and getting a good squeeze from my scapula.
3. Pulldowns: 275: 8,8,8 Last two sets were more of a rest pause 7+1, 6+2.
PR for reps. Not a great feel. I would get about 5-7 good reps each set and then the last couple reps I wasn't getting full ROM. I'm going to keep this weight another week to work on getting a full contraction on every set.
4. Rack chins: 25: 8,7,6
PR. These felt great. I had great control and a good mind muscle connection
5. Rope Pulls (fst-7 style): 207.5: I did 7 sets of 8 reps. GREAT PUMP!
1. Deadlift: 460: 4.5
PR. I was so close to that 5th rep!!! agh!!!! I changed this exercise to doing just one all out set. I get 3-4 warm up sets, and then go for my heaviest set to failure. It's basically H.I.T. Damn am I sore. There really isn't any need to do another set after such a brutal set to failure.
2. Shoulder Press: 220: 5,5,4
PR for reps. two more reps this week. I had an awesome mind muscle connection the whole time. I'll move to 225 next week!!
3. Upright rows: 200: 7,7,6
PR. New Weight, new battle to fight. This was a lot harder. I want to make sure I get perfect form down. I might use this week for two more weeks.
4. Reverse Fly: 187.5: 8,8,8
PR. I gripped the handles really hard, and it made it a lot easier. I had a nice squeeze in my posterior delts here.
5. DB shrugs: 100's: 8,8,8
PR. These were challenging, but I got a great pump and control over the weight. There aren't any heavier DB's at my gym. So Im going to change it to BB shrugs next week. Maybe 225?